Heart diseases are no longer a concern only for people who
have crossed 40s or 50s. In past few decades, age of getting heart attack in India
What are omega 3 fatty
acids?
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This is a family of good fats that offer a number of
advantages. There are three members in the family, namely alpha linolenic acid
(ALA ), eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). These are essential fats, which are not formed in
the body, hence should be included in the diet. ALA
acts as raw material for formation of EPA and DHA; however this conversion is
not so efficient. Hence, if possible, it is always preferable to get EPA and
DHA directly from food. There is another family of essential fats, called as omega
six fatty acids which are also required for various body functions. But if
taken in excessive amounts, they can have harmful effects.
Why is omega 3
important?
A number of researches have shown that the consumption of
omega 3 reduces the risk of deaths from the heart diseases. There are a number
of ways in which EPA and DHA help to protect your heart.
1. Reduce irregular heartbeats
(arrhythmia):
Arrhythmia is a problem with rhythm
of the heart. Heart beat can be too fast or too slow, or it may have irregular
rhythm. Because of this irregularity, the heart cannot pump the blood
efficiently and the organs such heart or brain may get damaged.
2. Decrease thickening of arteries:
Arteries are like flexi-pipes, which
carry nutrients and oxygen-rich blood to the body. As we become older, arteries
lose their flexibility and do not transport the blood efficiently. This may
block or reduce the blood flow to the heart and other parts of the body, leading
to a heart attack or a stroke.
EPA and DHA reduce a number of risk
factors, such as blood pressure, high triglycerides levels, and inflammation
that contributes to the process of hardening of arteries.
3. Reduce the risk of
hypertriglyceridemia:
Increased levels of triglycerides in
the blood can lead to arthrosclerosis. EPA and DHA help to reduce the
triglycerides in the blood.
4. Reduces blood pressure:
High blood pressure is a risk factor
for heart attack, heart failure, stroke and other cardiovascular diseases. EPA
and DHA help to reduce the blood pressure in the hypertensive people, reducing
the risk of heart diseases.
How much omega 3 is
needed?
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Both EPA and DHA are necessary for a healthy heart.
Unfortunately, they are present only in the non-vegetarian sources, such as
fish and fish oil supplements. Thus, it is recommended that people who are not
suffering from any heart disease should consume 500mg of EPA and DHA per day. This amount generally gets fulfilled
by consuming fish, especially oily fish, twice a week.
People who are suffering from coronary heart diseases should
consume 1g of EPA+DHA daily.
Those, with very high levels of triglycerides in the blood,
should consume 3g to 4g of EPA+DHA
daily.
Vegetarian sources do not contain EPA and DHA; they are good
for ALA. ALA is starting material for our body
to form EPA and DHA. However, the conversion in it is not so efficient. Though
there is no unanimous recommendation for ALA ,
generally, 1 to 3 g of ALA help to maintain
good health.
How to get omega 3
fatty acids in your diet?
Fish, especially oily fishes, are an excellent natural source
of omega 3 fatty acids. It is recommended to consume fish twice a week to
fulfill the EPA and DHA requirements. Among vegetarian sources, you can have
flaxseed oil, canola oil or mustard oil in your daily diet. Flaxseeds and
walnuts are also good sources of omega 3 fatty acids. To know more about omega
3 fatty acid sources, please read Top 10
super foods for omega three fatty acids.
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